How to Do Inchworms: Form, Benefits, and Common Mistakes
Master the inchworm exercise with our step-by-step guide. Learn how this bodyweight move improves mobility, strengthens the core, and warms up the entire body.
How to Perform
- Stand tall with your feet hip-width apart and your arms at your sides.
- Hinge at your hips to reach down and touch the floor with your palms, bending your knees slightly if your hamstrings are tight.
- Walk your hands forward one at a time until your body is in a straight line from head to heels in a high plank position.
- Pause for a second to engage your core and ensure your hips are not sagging toward the floor.
- Keep your legs as straight as possible while taking small steps to walk your feet toward your hands.
- Return to a standing position once your feet reach your hands to complete one repetition.
Common Mistakes
- Arching the lower back during the plank phase
- Bending the knees excessively while walking the hands out
- Rushing the movement and losing control of the core
- Holding the breath instead of maintaining rhythmic breathing
Muscles Worked
Primary movers
- Full Body
Stabilizers
- Hamstrings
- Shoulders
- Core
- Triceps
Related Guides
- Arm Circles — Warm-Up
- Band Pull-Aparts — Warm-Up
- Bodyweight Glute Bridges — Warm-Up
Full Body · Warm-Up